COPING WITH Panic
How to Stop a Panic Attack — Dr. Julie Smith (youtube video)
BREATHING SKILLS and YOGA
Paced Breathing — “behavioral anxiety medication” on Now Matters Now website for learning emotional management skills
4-7-8 Relaxing Breath (Harvard MD Dr. Andrew Weil)
“Soft Belly Breathing” The Center for Mind-Body Medicine
Guided Deep Relaxation — yoga (savasana)
Yoga With Adrienne YouTube channel with guided yoga, includes Yoga for Stress, Yoga for Anxiety, Yoga for Sleep
ANXIETY MANAGEMENT TECHNIQUES
Augsburg’s free TAO program teaches anxiety coping skills — See the unit on “Calming Your Anxiety”
Change to Chill Ways to chill, get perspective, learn mindfulness. From Allina Health.
Resiliency Skills University of Michigan
Anxiety Coach “The Anxiety Trick”
Tips for Beating Anxiety Belleruth Naparstek
The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It Margaret Wehrenberg book on Amazon
MINDFULNESS AND GUIDED MEDITATION
The Breathing Space by Jon Kabat-Zinn (a 4 minute breathing and mindfulness meditation)
Self-Compassion exercises and guided meditations Kristin Neff
Anxiety Relief Healthjourneys.com Guided imagery CDs and downloads available for purchase “Guided Meditations for Help with Panic Attacks” “Relieve Stress” etc.
Sitting Together Free meditation downloads and handouts
Mindful Hub Well-being through mindfulness
SAM app (Self-Help for Anxiety Management; free) Download this free app quickly and click on “Help for anxiety NOW’ for panic support. Has many useful anxiety management tools; start with “Self-Help with SAM” to create your own personalized “My anxiety toolkit”.
Calm Website and app with relaxing nature videos and guided meditations for stress management. Sign up for a free account and get access to some of the meditations, such as 7 Days of Calm, 7 Days of Managing Stress, 7 Days of Calming Anxiety, 7 Days of Sleep, 7 Days of Gratitude. Access to more meditations with paid subscription. Also has “Sleep Stories” — soothing the mind with stories to help you drift off into deep sleep (most with paid app).
Sanvello app Sign up with a .edu account and you get free access to their premium Guided Meditations. Basic app is free and has many good tools such as mood tracking, tracking daily health habits, and lots of free meditations: Breathing exercises, mindfulness meditations, tools to calm down, support for stressful situations, and tools for inner strength; also online support community. Premium app has more meditations, and cognitive behavioral therapy tools.
Worry & Rumination Workbook Free online resource, cognitive-behavioral workbook.
Shine Text Sign up to get a daily self-affirmation text sent to your phone.
Stories about Anxiety — The Mighty.com
Are you anxious? You are in good company. Huffpost article.
UNDERSTANDING YOUR ANXIETY
“Chatting With Your Anxiety” exercise — The Mindful Hub
Transforming Your Relationship With Anxiety podcast with Tara Brach
Anxiety & College Handout by one of CWC’s college counselors on anxiety and college students. Summary of self-care for anxiety. A good place to start.
Anxieties.com Free help / coping skills for panic, generalized anxiety, social anxiety, obsessive compulsive disorder, phobias, and PTSD
The Year of Living Anxiously Some of the most common mistakes that aggravate anxiety — Dr. Henry Emmons
Shy No Longer (for social anxiety) Free online resource, cognitive-behavioral workbook.
PHYSICAL SELF-CARE AND ANXIETY
College Students and Sleep SUNY Geneseo
Anxiety Guru podcast